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  6. Beefsteak raw vs. Broccoli

Beefsteak raw vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and broccoli

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, broccoli has more vitamin C and vitamin K.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Broccoli has a higher glycemic index than beefsteak raw.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Broccoli, raw.

Infographic

Beefsteak raw vs Broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +18.7%
Contains more IronIron +174%
Contains more CopperCopper +61.2%
Contains more ZincZinc +1192.7%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +1016%
Contains more CalciumCalcium +840%
Contains less SodiumSodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +690%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin KVitamin K +6673.3%
Contains more FolateFolate +2000%
~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Broccoli DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 89.2mg 99%
Vitamin K 1.5µg 101.6µg 83%
Selenium 27.9µg 2.5µg 46%
Zinc 5.3mg 0.41mg 44%
Protein 21.38g 2.82g 37%
Vitamin B3 5.048mg 0.639mg 28%
Vitamin B6 0.543mg 0.175mg 28%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 66mg 22%
Iron 2mg 0.73mg 16%
Folate 3µg 63µg 15%
Vitamin B5 0.573mg 11%
Fiber 0g 2.6g 10%
Manganese 0.21mg 9%
Saturated fat 1.875g 0.039g 8%
Fats 5.36g 0.37g 8%
Monounsaturated fat 2.354g 0.011g 6%
Calories 134kcal 34kcal 5%
Vitamin B2 0.182mg 0.117mg 5%
Vitamin E 0.78mg 5%
Calcium 5mg 47mg 4%
Choline 18.7mg 3%
Vitamin A 2µg 31µg 3%
Copper 0.079mg 0.049mg 3%
Potassium 375mg 316mg 2%
Carbs 0g 6.64g 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.68g 1%
Sodium 55mg 33mg 1%
Polyunsaturated fat 0.189g 0.038g 1%
Magnesium 25mg 21mg 1%
Net carbs 0g 4.04g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.7g N/A
Vitamin B1 0.075mg 0.071mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.033mg 0%
Threonine 1.099mg 0.088mg 0%
Isoleucine 1.09mg 0.079mg 0%
Leucine 2.011mg 0.129mg 0%
Lysine 2.247mg 0.135mg 0%
Methionine 0.621mg 0.038mg 0%
Phenylalanine 0.931mg 0.117mg 0%
Valine 1.152mg 0.125mg 0%
Histidine 0.868mg 0.059mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +658.2%
Contains more FatsFats +1348.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more OtherOther +163.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +21300%
Contains more Poly. FatPolyunsaturated fat +397.4%
Contains less Sat. FatSaturated fat -97.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.